15-minute Budget Meal Prep: Pineapple Chicken with Savory Brown Rice


Contrary to popular belief, you don’t need “deep pockets” to eat healthy, nor do you have to spend countless hours in the kitchen. You just need a few dollars, 15-minutes and a little creativity. The cost of each meal when made in bulk is less than $3!

nutrional-factsIngredients for 5 meals:

• 30oz chicken breast (raw, each serving is 6oz)
• 1.67 cup fresh chopped pineapple (each serving is 1/3 cup)
• 3.33 cups wild & brown rice mix (measured cooked, each serving is 2/3 cup)
• Seasonings: 2tbsp red chili paste, minced garlic, cumin, pepper, fresh cilantro


1. Chop chicken into smaller pieces.
2. Season with chili paste, minced garlic, cumin and pepper.
3. Chop fresh pineapple into small chunks.
4. Set a nonstick skillet on medium high heat and add chicken. Stir with a spatula.
5. When the chicken is nearly finished cooking, toss in pineapple chunks and be sure to sear the pineapple on all sides. Stir and flip with a spatula.
6. Separately, cook brown rice in a pot or using instant brown & wild rice packets.
7. Carefully measure out 5 equal portions.
8. Remember to freeze your meals to preserve the freshness and defrost in the refrigerator the night before you are going to eat.

15-second Tutorial:

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: